The Startling Effect of Diet on the Brain

The Startling Effects of Diet on the Brain

More and more research is highlighting the strong connection between the gut and the brain. For many years we’ve heard of the damage that can be done to our bodies by high fat and high sugar diets. Now, there is startling evidence that the effects on our bodies are only part of the story, with diet also able to cause changes in the brain.

New research has found that a diet high in fat and sugar causes changes in the gut bacteria that seem to be related to a significant loss of cognitive flexibility, which is the power to adapt to change. The effect was strongest on a high sugar diet, which also impaired long and short-term memory.

The research was conducted on mice (because of their biological and physiological similarities to humans). After being fed different diets, they were given a variety of tests to explore the changes in their mental and physical function, as well as the changes in different types of gut bacteria.

After four weeks on a high fat or high sugar diet, there was a significant decline in the mental and physical function of the mice. One of the most profound changes was in cognitive flexibility.

Magnussen explained cognitive flexibility in this way, ‘Think about driving home on a route that’s very familiar to you, something you’re used to doing. Then one day that road is closed and you suddenly have to find a new way home.’

[irp posts=”590″ name=”Anxiety, Depression and the Surprising Role of Gut Bacteria”]

Someone with a high level of cognitive flexibility would quickly adapt by finding another way home, and remembering to use that same route the next morning. Someone with diminished cognitive flexibility would struggle to adapt to the change, and would likely have a slow, stressful trip home.

The mice used in the study were younger ones, who would typically have a greater capacity to resist the impact of changes to their gut bacteria, or microbiota. In older humans or animals whose biological system might not be as healthy, the effect of high sugar and high fat on cognitive function might be even stronger.

‘It’s increasingly clear that our gut bacteria, or mictrobiota, can communicate with the human brain,’ reported Kathy Magnussen, a professor at Oregon State University.

 This study backs up an abundance of previous research that has demonstrated the influence of food on the brain, and gives us another good reason to taper down on fat and sugar.

5 Comments

Carol

This is such poignant information for my family. Thank you so much! I’ve learned a lot through your posts on your site “Hey Sigmund”. This is practical and applicable advice !

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Noelle

Very interesting … I’ve had an interest in holistic mental/physical health for some time. The theory of the gut as tied to other parts of a person’s health has really grabbed me.

However, I wonder about one part of this article: you mention that studies see high sugar and high fat as similarly destructive of overall health. I agree about sugar (that is, processed sugars). However, from what I’ve read, the common wariness about high fat comes from a faulty lumping-together of ALL kinds of fats into one category, rather than distinguishing different kinds. That is, there is a huge difference in the consumption of processed fats (typical of modern American diets) and the traditional consumption of unprocessed plant and animal fats. Take the French, for example, who seem to have a generous approach to natural fats and yet don’t suffer negative consequences from it. I’d love to see this research taking more of these sorts of distinctions into account, and see how it affects the outcomes.

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Melbourne, Adelaide … Will you join us? 

The @resilientkidsconference is coming to Melbourne (15 July) and Adelaide (2 September), and we’d love you to join us.

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We have to change the way we talk about anxiety. If we talk about it as a disorder, this is how it feels.

Yes anxiety can be so crushing, and yes it can intrude into every part of their everyday. But the more we talk about anxiety as a disorder, the more we drive ‘anxiety about the anxiety’. Even for big anxiety, there is nothing to be served in talking about it as a disorder. 

There is another option. We change the face of it - from an intruder or deficiency, to an ally. We change the story - from ‘There’s something wrong with me’ to, ‘I’m doing something hard.’ I’ve seen the difference this makes, over and over.

This doesn’t mean we ignore anxiety. Actually we do the opposite. We acknowledge it. We explain it for what it is: the healthy, powerful response of a magnificent brain that is doing exactly what brains are meant to do - protect us. This is why I wrote Hey Warrior.

What we focus on is what becomes powerful. If we focus on the anxiety, it will big itself up to unbearable.

What we need to do is focus on both sides - the anxiety and the brave. Anxiety, courage, strength - they all exist together. 

Anxiety isn’t the absence of brave, it’s the calling of brave. It’s there because you’re about to do something hard, brave, meaningful - not because there’s something wrong with you.

First, acknowledge the anxiety. Without this validation, anxiety will continue to do its job and prepare the body for fight or flight, and drive big feelings to recruit the safety of another human.

Then, we speak to the brave. We know it’s there, so we usher it into the light:

‘Yes I know this is big. It’s hard [being away from the people you love] isn’t it. And I know you can do this. We can do hard things can’t we.

You are one of the bravest, strongest people I know. Being brave feels scary and hard sometimes doesn’t it. It feels like brave isn’t there, but it’s always there. Always. And you know what else I know? It gets easier every time. I’ve know this because I’ve seen you do hard things, and because I’ve felt like this too, so many times. I know that you and me, even when we feel anxious, we can do brave. It’s always in you. I know that for certain.’♥️
Our job as parents isn’t to remove their distress around boundaries, but to give them the experiences to recognise they can handle boundaries - holding theirs and respecting the boundaries others. 

Every time we hold a boundary, we are giving our kids the precious opportunity to learn how to hold their own.

If we don’t have boundaries, the risk is that our children won’t either. We can talk all we want about the importance of boundaries, but if we don’t show them, how can they learn? Inadvertently, by avoiding boundary collisions with them, we are teaching them to avoid conflict at all costs. 

In practice, this might look like learning to put themselves, their needs, and their feelings away for the sake of peace. Alternatively, they might feel the need to control other people and situations even more. If they haven’t had the experience of surviving a collision of needs or wants, and feeling loved and accepted through that, conflicting needs will feel scary and intolerable.

Similarly, if we hold our boundaries too harshly and meet their boundary collisions with shame, yelling, punishment or harsh consequences, this is how we’re teaching them to respond to disagreement, or diverse needs and wants. We’re teaching them to yell, fight dirty, punish, or overbear those who disagree. 

They might also go the other way. If boundaries are associated with feeling shamed, lonely, ‘bad’, they might instead surrender boundaries and again put themselves away to preserve the relationship and the comfort of others. This is because any boundary they hold might feel too much, too cruel, or too rejecting, so ‘no boundary’ will be the safest option. 

If we want our children to hold their boundaries respectfully and kindly, and with strength, we will have to go first.

It’s easy to think there are only two options. Either:
- We focus on the boundary at the expense of the relationship and staying connected to them.
- We focus on the connection at the expense of the boundary. 

But there is a third option, and that is to do both - at the same time. We hold the boundary, while at the same time we attend to the relationship. We hold the boundary, but with warmth.♥️
Sometimes finding the right words is hard. When their words are angry and out of control, it’s because that’s how they feel. 

Eventually we want to grow them into people who can feel all their feelings and lasso them into words that won’t break people, but this will take time.

In the meantime, they’ll need us to model the words and hold the boundaries firmly and lovingly. This might sound like:

‘It’s okay to be angry, and it’s okay not to like my decision. It’s not okay to speak to me like that. I know you know that. My answer is still no.’

Then, when they’re back to calm, have the conversation: 

‘I wonder if sometimes when you say you don’t like me, what you really mean is that you don’t like what I’ve done. It’s okay to be angry at me. It’s okay to tell me you’re angry at me. It’s not okay to be disrespectful.

What’s important is that you don’t let what someone has done turn you into someone you’re not. You’re such a great kid. You’re fun, funny, kind, honest, respectful. I know you know that yelling mean things isn’t okay. What might be a better way to tell me that you’re angry, or annoyed at what I’ve said?’♥️
We humans feel safest when we know where the edges are. Without boundaries it can feel like walking along the edge of a mountain without guard rails.

Boundaries must come with two things - love and leadership. They shouldn’t feel hollow, and they don’t need to feel like brick walls. They can be held firmly and lovingly.

Boundaries without the ‘loving’ will feel shaming, lonely, harsh. Understandably children will want to shield from this. This ‘shielding’ looks like keeping their messes from us. We drive them into the secretive and the forbidden because we squander precious opportunities to guide them.

Harsh consequences don’t teach them to avoid bad decisions. They teach them to avoid us.

They need both: boundaries, held lovingly.

First, decide on the boundary. Boundaries aren’t about what we want them to do. We can’t control that. Boundaries are about what we’ll do when the rules are broken.

If the rule is, ‘Be respectful’ - they’re in charge of what they do, you’re in charge of the boundary.

Attend to boundaries AND relationship. ‘It’s okay to be angry at me. (Rel’ship) No, I won’t let you speak to me like that. (Boundary). I want to hear what you have to say. (R). I won’t listen while you’re speaking like that. (B). I’m  going to wait until you can speak in a way I can hear. I’m right here. (R).

If the ‘leadership’ part is hard, think about what boundaries meant for you when you were young. If they felt cruel or shaming, it’s understandable that that’s how boundaries feel for you now. You don’t have to do boundaries the way your parents did. Don’t get rid of the boundary. Add in a loving way to hold them.

If the ‘loving’ part is hard, and if their behaviour enrages you, what was it like for you when you had big feelings as a child? If nobody supported you through feelings or behaviour, it’s understandable that their big feelings and behaviour will drive anger in you.

Anger exists as a shield for other more vulnerable feelings. What might your anger be shielding - loneliness? Anxiety? Feeling unseen? See through the behaviour to the need or feeling behind it: This is a great kid who is struggling right now. Reject the behaviour, support the child.♥️

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